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WebMD Weight Loss Clinic - Feature

Recipes

Broccoli Soup | The Broccoli And Everything Salad | Broccoli Baked Potatoes | Pasta Primavera

Our Advice: Journal as 1 cup cream-based soup

1 1/2 cups chopped broccoli (or 10-ounce pkg. frozen broccoli)
1/4 cup diced celery
1/4 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp. cornstarch
1/4 tsp. salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese

Place vegetables and broth in saucepan.
Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes).
Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables.
Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil.
Remove from heat. Add cheese and stir until melted.

This is an official 5 A Day recipe.

Yield: 4 servings. (1 cup each)

Nutritional analysis per serving: calories 115, cholesterol 10 mg, sodium 255 mg, fat 3 g, calories from fat 24%.

THE BROCCOLI AND EVERYTHING SALAD

Our Advice: Journal as one portion side salad, mixed + 1/4 cup dried fruit

3 cups raw broccoli, chopped
1 cup seedless raisins
2 strips lean Canadian bacon
1/2 cup red onion, chopped
Vegetable dressing (recipe follows)

Vegetable Dressing:
1/4 cup low-calorie mayonnaise
1/2 cup plain nonfat yogurt
1/4 cup sugar
1/2 tsp. vinegar

In large bowl, combine chopped broccoli, raisins, cooked diced bacon, and raw chopped onions.
Combine dressing ingredients and stir well.
Add dressing to combined ingredients, and stir to coat evenly.

Yield: 4 servings

Nutritional analysis per serving: calories 268; fat 6 g, calories from fat 19%, cholesterol 10.2 g, fiber 3 g, sodium 303 mg.

BROCCOLI BAKED POTATOES

Our Advice: Journal as 1/2 cup starchy food or legumes with one teaspoon fat + 1 ounce cheese

6 medium Idaho potatoes
3 stalks broccoli
1/4 cup skim milk
1 cup shredded Cheddar cheese
1/8 tsp. pepper

Preheat oven to 350 degrees
Scrub potatoes.
Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise.
Bake until done 30 to 60 minutes, depending on size.
Peel broccoli stems.
Steam whole stalks just until tender and chop finely.
Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli.
Add milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks.
Heap into the potato jackets and sprinkle with remaining cheese.
Return to oven to heat through (about 15 minutes).

This is an official 5 A Day recipe.

Yield: 6 servings

Nutritional Analysis Per Potato: calories 274, fat 7.5 g, calories from fat 24%, fiber 4.4 g, cholesterol 22 mg, sodium 516 mg, protein 9.9 g.

PASTA PRIMAVERA

Our Advice: Journal as 1/2 cup vegetable with sauce, gratin or fried + 1/2 cup starchy foods without fat + 1/2 cup skim milk + 1 tsp. oil

1 cup broccoli florets
1 cup carrots, sliced
1 cup zucchini, sliced
1 cup macaroni or rotini
1 Tbsp. flour (for sauce)
1 Tbsp. margarine (for sauce)
1 cup skim milk (for sauce)
1/4 tsp. dried basil (for sauce)
1/8 tsp. black pepper (for sauce)
2 Tbsp. Parmesan cheese (for sauce)

Steam vegetables until tender-crisp
Cook macaroni according to package directions.
In a small saucepan, melt margarine, blend in flour.
Gradually stir in milk and seasoning. (Do not add cheese at this time.)
Cook over medium heat, stirring constantly, until sauce thickens.
Remove from heat and blend in cheese.
Pour over hot vegetables.
Add macaroni and mix together.

Yield: 2 servings.

Nutritional analysis per serving: calories 433, fat 9 g, calories from fat 19%, cholesterol 7 mg, fiber 6 g, sodium 281 mg.

From the Centers for Disease Control and Prevention (CDC), Updated 2005.

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